Calories in Adzuki bean paste

Red bean paste, also known as azuki bean paste, is a popular ingredient in East Asian cuisine, used in various desserts and snacks. This sweet paste is made by boiling red beans (azuki beans) until soft, then mashing and sweetening them with sugar.

Nutrition Facts

Here are the approximate nutrition facts for a 100-gram serving of sweetened red bean paste:

• Calories: 245
• Total Fat: 0.2 grams
  • Saturated Fat: 0 grams
  • Trans Fat: 0 grams
  • Polyunsaturated Fat: 0 grams
  • Monounsaturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 2 milligrams
• Total Carbohydrates: 55 grams
  • Dietary Fiber: 7 grams
  • Sugars: 38 grams
• Protein: 5 grams
• Vitamins and Minerals:
  • Vitamin A: 0%
  • Vitamin C: 0%
  • Calcium: 4%
  • Iron: 10%

Health Benefits of Red Bean Paste

High in Fiber

Red bean paste is rich in dietary fiber, which is beneficial for digestive health. Fiber helps maintain regular bowel movements, prevent constipation, and promote a healthy gut microbiome.

Protein Source

Azuki beans are a good plant-based source of protein, which is essential for muscle repair, growth, and overall body function. This makes red bean paste a valuable addition to vegetarian and vegan diets.

Rich in Antioxidants

Red beans contain antioxidants, including polyphenols and flavonoids, which help protect cells from damage caused by free radicals. Antioxidants are associated with a reduced risk of chronic diseases such as heart disease and cancer.

Low in Fat and Cholesterol-Free

Red bean paste is naturally low in fat and contains no cholesterol, making it a heart-healthy option for those looking to reduce their intake of unhealthy fats and cholesterol.

Source of Iron

Iron is crucial for the production of hemoglobin, which carries oxygen in the blood. Consuming iron-rich foods like red bean paste can help prevent iron deficiency anemia.

Culinary Uses of Red Bean Paste

Red bean paste is versatile and can be used in various culinary applications:

• Desserts: It is commonly used in East Asian desserts such as mochi, dorayaki, taiyaki, and mooncakes.
• Buns and Pastries: Red bean paste is often used as a filling for steamed buns, pastries, and cakes.
• Ice Cream and Shaved Ice: It can be served as a topping for ice cream or shaved ice desserts.
• Sweet Soups: Red bean paste can be added to sweet soups and porridge for additional flavor and texture.

Red bean paste, with its sweet flavor and versatile use in various dishes, contains approximately 258 calories per 100 grams. Here are some foods with similar calorie content per serving:

Vegetables and Fruits

• Avocado: One medium avocado (about 150 grams) contains approximately 240 calories. Avocados are rich in healthy fats, fiber, and various vitamins.
• Sweet Potatoes: One large sweet potato (about 180 grams) provides roughly 200 calories. Sweet potatoes are high in vitamins A and C, fiber, and potassium.

Grains and Legumes

• Quinoa: One cup of cooked quinoa (185 grams) has about 222 calories. Quinoa is a complete protein source and rich in fiber and essential minerals.
• Brown Rice: One cup of cooked brown rice (195 grams) contains about 215 calories. Brown rice is a good source of complex carbohydrates and fiber.

Dairy and Protein Sources

• Greek Yogurt: One cup (245 grams) of plain full-fat Greek yogurt provides approximately 220 calories. Greek yogurt is high in protein and calcium.
• Chicken Breast: A 3.5-ounce (100 grams) serving of cooked chicken breast has around 165 calories. Chicken breast is a lean protein source.

Nuts and Seeds

• Almonds: One ounce (28 grams) of almonds contains approximately 160 calories. Almonds are high in healthy fats, protein, and fiber.
• Chia Seeds: One ounce (28 grams) of chia seeds provides around 138 calories. Chia seeds are rich in omega-3 fatty acids, fiber, and various micronutrients.

Snacks and Miscellaneous

• Dark Chocolate: One ounce (28 grams) of dark chocolate (70-85% cocoa) contains about 170 calories. Dark chocolate is high in antioxidants.
• Granola: One cup (120 grams) of granola has around 471 calories. Granola is energy-dense and contains fiber, protein, and healthy fats.
• Popcorn: Three cups of air-popped popcorn (24 grams) have about 90 calories. Popcorn is a whole grain and can be a low-calorie snack if prepared without added fats.

Condiments and Sweeteners

• Honey: One tablespoon (21 grams) of honey contains approximately 64 calories. Honey is a natural sweetener with small amounts of vitamins and minerals.
• Maple Syrup: One tablespoon (20 grams) of maple syrup provides about 52 calories. Maple syrup is a natural sweetener rich in antioxidants.

Beverages

• Orange Juice: One cup (240 milliliters) of orange juice contains around 112 calories. Orange juice is high in vitamin C and potassium.
• Whole Milk: One cup (240 milliliters) of whole milk has about 150 calories. Whole milk is rich in calcium, vitamin D, and protein.